The Silent Handicap: Why Back Pain Matters in Golf
Back pain is golf’s hidden hazard. Unlike a water carry at TPC Sawgrass or a tucked pin at Augusta National, you rarely see it coming, but you feel it when it happens. Yet for many golfers, from weekend warriors to PGA TOUR veterans, the back becomes the most limiting factor in their ability to play, practice and perform at their best.
Research estimates that low back pain is the most common musculoskeletal injury in golf, accounting for nearly one-third of all golf-related complaints. What makes this statistic even more concerning is that back pain doesn’t just sideline careers; it erodes enjoyment of the game for amateurs who simply want to play 18 holes without flinching with pain by the turn.
Why does this happen? And more importantly, what can we do about it?
The Biomechanics of Stress
Golf swings are beautiful to watch, but brutal on the spine. Unlike walking or jogging, the swing involves rapid trunk rotation, side bending and extension, all under load in three planes of motion. According to Lindsay and Vandervoort’s review in the British Journal of Sports Medicine, the forces placed on the lumbar spine during a full swing can exceed those experienced in contact sports.
Key stressors include:
• High rotational torque: The spine absorbs and transmits large forces as the pelvis and torso separate during the backswing (the famous “X-factor”).
• Asymmetry: Golf is inherently one-sided. Years of swinging in one direction create muscular imbalances and uneven stress distribution.
• Repetition: An avid golfer may make thousands of swings a month, amplifying micro-trauma that can accumulate into significant injury.
Combine these with limited hip mobility in their lead leg or weak core stabilization, and the back becomes the body’s reluctant shock absorber.
Why Golfers’ Backs Hurt
If golf is supposed to be a “low-impact sport,” why does it send so many players to physical therapy for healing and corrective exercises? Science points to several culprits or causes:
1. Mobility RestrictionsLimited hip or thoracic spine mobility shifts motion demands onto the lumbar spine, an area designed for stability, not excess rotation.
2. Weak Core and GlutesWhen the gluteal muscles and deep core stabilizers underperform, the back compensates. This is a recipe for overuse injuries and strain.
3. Poor Posture and SetupAddress position matters. Excessive anterior pelvic tilt or rounded shoulders increase shear forces on the lower spine before the swing even starts.
4. Overtraining and FatigueWhether it’s grinding on the range or walking 36 holes in a weekend event, fatigue diminishes swing mechanics and increases the risk of poor loading patterns.
5. Age and DegenerationStudies note that degenerative disc disease, common in aging populations, often intersects with golf participation. But here’s the catch: Golf doesn’t always cause degeneration; however, it exposes weaknesses when physical preparation lags behind physical demand. Did you warm up? What about fitness for golf?
Prevention Is the Best Medicine
Fortunately, the evidence is clear: Targeted exercise reduces golf back pain and enhances performance. Research supports this statement.
• A randomized controlled trial of an eight-week golf-specific exercise program showed significant improvements in clubhead speed, flexibility and core strength while reducing pain complaints.
• Research in ScienceDirect’s Advances in Motion Analysis highlights that strength and mobility training tailored to the swing pattern improves load distribution and reduces lumbar stress.
• ACSM’s Golf & Health Project reinforces that structured, golf-specific exercise enhances not just longevity in the sport, but overall quality of life.
The Exercise Blueprint for a Healthy Back
What does science-backed back care look like in practice? It’s not about endless crunches or static stretches. It’s about integrated, functional movement.
1. Mobility: Free the Hips and Thoracic Spine
• 90/90 Hip Rotations: Improve internal and external rotation to reduce compensatory lumbar movement.
• Thoracic Spine Rotations (Open Book Drill – Paul Chek): Train rotational freedom in the mid-back, critical for backswing and follow-through.
2. Core Stability: Build the Body’s Anti-Rotation Engine
• Pallof Press: Strengthens the ability to resist unwanted spinal rotation during the swing.
• Dead Bugs: Reinforce core stability while teaching dissociation of limb movement from spinal movement.
3. Glute Strength: Power + Protection
• Glute Bridges/Hip Thrusts: Enhance posterior chain strength, transferring power to the swing while sparing the lumbar spine.
• Single-Leg Romanian Deadlifts: Build hip hinge strength and balance, reducing stress on the lower back.
4. Dynamic Patterns: Train Golf-Like Movement
• Cable Rotational Pulls/Chops: Mimic the swing’s transverse plane forces in a controlled environment.
• Medicine Ball Rotational Throws: Build explosive power safely while conditioning the kinetic chain.
Recovery and Load Management
Just as important as exercise is ultimately how well you recover. Golfers often underestimate the cumulative toll of practice and play. Evidence suggests that active recovery movements like low-intensity mobility drills, walking or swimming can reduce stiffness and improve tissue resilience. All movements to protect the back from injury.
Hydration and nutrition also play a supporting role. Inflammation can be moderated through diets rich in omega-3s, antioxidants and lean protein sources, complementing the physical work put in the gym.
A Tour-Level Perspective
Tiger Woods’ back surgeries brought global attention to spinal health in golf, but the lesson isn’t limited to elite players. From tour pros to retirees, the principles remain the same:
• Prepare the body for the forces of the swing.
• Train mobility where the body should move (hips, thoracic spine).
• Train stability where the body should resist movement (lumbar spine).
When these principles are followed, golfers don’t just reduce pain; they gain performance. Stronger cores and glutes translate into higher clubhead speed and more consistent swings.
Broader Health Connection
Let’s zoom out. Back pain is more than a golf problem; it’s a public health issue. The World Health Organization identifies low back pain as the leading cause of disability worldwide. Golfers have an opportunity to be part of the solution.
By adopting exercise strategies that strengthen the spine and improve posture, golfers not only extend their playing years but also reduce their risk of chronic pain, falls and mobility limitations off the course. Golf fitness is, in fact, life fitness.
The GFAA Commitment
At the Golf Fitness Association of America, we believe back health is central to golf performance and longevity. Through partnerships with TPI and Gray Institute, we are committed to disseminating evidence-based practices to PGA of America Golf Professionals, fitness coaches, trainers and golfers themselves.
Our mission: To bridge the gap between golf instruction and fitness training to improve performance, prevent injuries and increase longevity in the game.
Conclusion: Protect Your Swing Engine
Your driver may be the longest club in the bag, but your back is the engine of your game. Ignore it, and you may find yourself playing more with the chiropractor or physical therapist than with your foursome. Train it, protect it and strengthen it to unlock the potential of longer drives, pain-free rounds and perhaps most importantly, the ability to keep playing the game you love for decades to come.
To healthier backs, longer swings, and pain-free golf,
Dr. Steven LorickPresident, Golf Fitness Association of America
Dr. Steven Lorick is a golf exercise physiologist recognized by the PGA of America, Titleist Performance Institute, and NASM as a global expert in golf and fitness. Dr. Lorick holds a doctorate from USC, an MBA from Georgetown, and over 20 advanced certifications, including from Stanford in nutrition. A military veteran, he was honored with the U.S. Congressional Award of Special Recognition as a member of the Presidential Escort.
References
Lindsay, D. M., & Vandervoort, A. A. (2014). Golf-related low back pain: A review of causative factors and prevention strategies. Sports Health, 6(5), 463–469. https://doi.org/10.1177/1941738114529057
Murray, E., Verhagen, E., & Finch, C. F. (2020). Golf and health: The health benefits of playing and walking golf. Journal of Science and Golf, 2(1), 1–8. https://doi.org/10.1016/j.jsams.2020.01.006
Lephart, S. M., Smoliga, J. M., Myers, J. B., Sell, T. C., & Tsai, Y. S. (2007). An eight-week golf-specific exercise program improves physical characteristics, swing mechanics, and golf performance. Journal of Strength and Conditioning Research, 21(3), 860–869. https://doi.org/10.1519/R-20506.1
American College of Sports Medicine. (n.d.). Golf health tips. https://acsm.org/golf-health-tips/